BB Gymnastic
1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec
Notes: Drop Snatch definition courtesy of Catalyst Athletics: Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.
Strengt
1a) 4X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
WOD
4 rounds for total working time (not including C2B) and total reps of C2B
The bicep curls are in honor of Alex and his 21st birthday…. So, here you go meatheads!